Wednesday May 6, 2020

Dave 08 is representing in his shiny white CFD T-shirt!

Click here for the 7:00am Zoom WOD.



“Macho Taco”

5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of  “Macho Man” (115/85)

Rest 1 Minute Between Rounds


“Macho Taco”

5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds


*3 minutes on and 1 minute off in these quick interval pieces
*After working through the double unders and jumping lunges, you’ll complete max rounds of Double *Dumbbell “Macho Man” until the 3-minute mark
*Record your total rounds + reps of “Macho Man”
*Your score is the lowest number of rounds + reps of the 5 sets
*1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
*Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
*Only one head of the dumbbell has to touch the ground in the bottom of the power clean
*You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
Click Here to see a demo of this complex
*Choose a double under rep number or variation that allows you to clear this station in under 1 minute
*Alternate legs each rep for a total of 10 reps each side
*The back knee should touch the ground at the bottom of each rep
*Jump to full lower body extension between lunges
*Reduce Reps
*1 Minute of Practice
*90 Single Unders (1.5x)
*30 Over and Back Dumbbell Hops Video
*60 Line Hops Video
*60 Double Taps Video
*Step Back Lunges
*Single Dumbbell “Macho Man” (3 Reps Each Side) Video
*Barbell “Macho Man”
*Odd Object “Macho Man”
*Kettlebell “Macho Man” (Russian Swings-Goblet Squats-Full Swings)
*Medicine Ball “Macho Man” (5 Slams + 5 Squat Cleans)
*In all these movements, we are rewarded for moving straight up and down
*Any movement forward or backward is wasted energy
*On double unders, focus on keeping the body in a straight line during the jump
*It can be common here to pike forward with the feet or kick back, which makes our movement less efficient and increases the likelihood of tripping
*We’re used to moving forward in a walking lunge, but these jumping lunges are designed to be vertical
*To stay in one place, think of creating “footprints” on the ground that you can target with the feet on each rep
*On all the dumbbell movements, we want to keep the weight balanced over the middle of the body
*Make sure the weight is equally balanced between the front of the foot and the back of the foot for the cleans, squats, and jerks
*It can be common here, especially with odd dumbbells and all the jumping in the workout, to get pulled onto the toes
*With only 1 minute of rest between intervals, all out sprints are likely not sustainable
*Aim to move with a purpose that allows you to stay consistent with your scores across the board
*Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go
*Starting under control helps you sustain your efforts for all rounds today
*If there is one “best” place to break up these rounds it’s before the last power clean
*Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks
*Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead


3 Sets

30 Seconds Single Unders
30 Seconds Active Samson Video
30 Seconds Slow Air Squats

Dumbbell Warmup

Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

Body Armor

3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts


*Targeting the back side of the body in this Body Armor piece
*”Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality
*On each movement, focus on controlling the tempo on the eccentric portion
*On the way down in the bent over rows and good mornings
*As the hand move away from the body in the banded pull aparts
*The tempo for the single arm bent over rows is 3 seconds down + fast up
*Choose weights and band tensions that are challenging, but allow you to complete the station unbroken


Single Arm Dumbbell Bent Over Row: Video

Banded Good Mornings: Video

Banded Pull Aparts: Video




“It takes as much energy to wish, as it does to plan.”

~Eleanor Roosevelt

We are problem-solving-machines. Once we get started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turns out we just need to transition that energy from the “wishing” phase, and into the “action” phase.

Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.

Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.

Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.

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